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One Day at a Time: Navigating Stress within the Recovery Process

Writer's picture: Linda VenturaLinda Ventura

Within the process of recovery, we tend to talk a lot about stress. This is because stress is the biggest relapse trigger. How we learn to manage it will be a huge key to the recovery process. Unfortunately, stress is an everyday, unavoidable part of everyone’s life. Our objective isn’t to have NO stress; that is unrealistic and will not help you in the long run. We aim to help you learn how to manage and cope with stressful circumstances without reverting back to harmful substances. 


Let’s start with the basics; dependability plays a huge factor in stress management. Individuals who do not suffer from substance use disorder still tend to have unhealthy ways of coping with stress, such as eating, lashing out at others, and avoiding the stress altogether. You are not alone; just because you depend on other types of substances when facing stress does not mean you are different from others. You are just as capable of managing your anxieties as they are, and coming up with solutions and strategies that work best for you. 



The first and most important of recovery and stress management is acknowledging that you DESERVE help; you deserve to take time out of your day to work on yourself, your needs, and your health. Many individuals with substance use disorder have self-esteem issues, and or mental health struggles. If you feel that this can cause a block on your stress management journey, consider seeking professional therapist help! A trusted therapist will also help you with the next stress management tips we are going to provide you with!


  1. Identify your stressors in advance

    1. When you can identify your stressors in advance, you can accommodate them within your schedule and daily life. For example, if you know cooking new meals after work every night stresses you out, you can try to meal prep the weekend before! If work deadlines are making you anxious, create a planner and organize your projects based on priority. 

  2. Exercise in a way you enjoy

    1. Exercise should not be stressful or feel like a chore. Any way of moving your body, whether it be running, yoga, walking, pilates, or kickboxing, releases endorphins in your brain making you feel good. You naturally relax as your mind gets a break from worrying. People often feel pressure to exercise perfectly. Remember, any amount of exercise is beneficial!  Do it tired, do it unmotivated, do it sad.  Any form of exercise is BENEFICAL. Recovery isn’t about perfection, it's about CHANGE. 

  3. Eat Healthy Meals

    1. This one might seem cliche, but eating nutritional, balanced meals has been proven to help to improve mood and reduce stress. Also, you may take on a liking for cooking and baking!!

  4. Talk About What’s Bothering You

    1. As we stated before, ignoring stress and anxiety is an unhealthy coping mechanism. Bottling up your emotions will eventually lead to an explosion of stress and anxiety. Sharing your feelings with a trusted person—be it a family member, friend, sponsor, or counselor—can help alleviate stress and confusion, allowing you to focus on finding solutions.

  5. Practice Self Care

    1. Treat personal time like an appointment you cannot miss. Put it down on the calendar and stick to it. Many people are always stressed because they never give themselves a true BREAK. Whatever your definition of relaxing is, do it without exceptions. Curl up with a blanket and read a book, pop some popcorn and watch a movie, bake some homemade cookies: do whatever you feel brings you warmth and joy. 

  6. Surround yourself with support

    1. Although we are talking about self-care and focusing on personal time, do not isolate yourself. If you are part of a recovery group, go to weekly meetings and socialize with members. Surround yourself with friends that make you feel calm, not stressed. Try to reflect on all the relationships you have, and distance yourself from any relationships that are bringing you down.

  7. Avoid social media for a while

    1. As we know, there is a lot of pressure that comes with social media. You may be following influencers, and seeing their “perfect” life, and start comparing it to yours. Or, you may see people from your high school at different stages of life than you, which will make you feel “wrong”.  First, know that people mostly only post their greatest moments on social media. Second, social media stresses everyone out, always. Taking a step back for a while will alleviate pressure and anxiety about your life.

  8. Seek Help When Stress Seems Unmanageable

    1. We understand that stress and overall recovery is not one size fits all. If you're feeling overwhelmed by intense impulses brought on by stress, don't hesitate to reach out to your support system for help. Thomas’ Hope Foundation is always here for you, along with many professional counselors. You may also be eligible for specific medications that can decrease debilitating stress levels, which could help your process with recovery depending on your current situation! Psychiatrists can listen to your exact situation and find the best plan for you. 


Remember, managing stress is a journey, not a destination. Be patient with yourself, celebrate your progress, and never hesitate to reach out for support. You have the power within you to create a healthier, more fulfilling life, free from the grip of addiction.




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